PRIMER SQUATS - Amazon Web Services · PRIMER SQUATS CORE FLAT JACKS SEESAW AGILITY Push up,...
Transcript of PRIMER SQUATS - Amazon Web Services · PRIMER SQUATS CORE FLAT JACKS SEESAW AGILITY Push up,...
PRIM
ER SQ
UATS
CORE
FLAT JACKS SEESAW
AGILI
TY
Push up, maintaing 45º angle, reverse direction.
Land on opposite side of the Elite and quickly
reverse direction.
Stand in Power Zone with toes on Power Line between 2 & 4. Hold a
counterweight approx 6-10” from torso.
As you squat down to the perch position, bring the counterweight out in
front of you. Slowly rise and repeat.
Stand in Power Zone with toes on Power Line between 2 & 4.
Bring hands overhead as you rise from the Perch position. Repeat.
Platform side up, assume push-up position and tilt 45º
Stand to the side of the dome, toes even with the
Power Line.
Step one foot into the Power Zone directly
followed by other foot.
Continue over the dome, switching feet as you move
to the other side.
Perform a lunge with toes on the center of Power Line. Keep your
weight on the forward leg.
As you come up from the lunge, perform a single leg jump and
switch feet mid-air.
Landing with the opposite foot and drop back down into a
lunge position.
Place foot at the center of the Power Line. Press the opposite foot topside down against the back of the dome.
Position palms on the Power Line between 4 & 6, assume
push-up position.
Perform push-up, pressing inward on the sides of the dome
as you go down and up.
As you explode up, reposition hands mid-air to land between 6
& 8 and perform push-up.
Keeping knees close, perform a squat, as you press back foot against dome.
Maintain weight on the center leg.
Squat down into a perch position, knees wide, back
straight, hands on BOSU logo.
In the down position, tilt 45º to the other side.
Maintaining 45º angle, touch chest to the platform.
GRASSHOPPER
TABLE TILTS
DROP AND POP
double ups
LOW
ER B
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UPPE
R BO
DYFU
LL B
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SOLO SQUATS
POWER LINE PUSH-UP
GET DOWN GET UP
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FOR EXERCISE VIDEOS VISIT
Start in an athletic position with knees bent, hands out,
back straight.
Lay with your lower back on the dome, arms by your side,
heels on the floor.
Keep your body in a straight position, brace your core,
engage your glutes.
Extend arms overhead, keep your body straight and heels
on the ground. Repeat.
Lay belly down, find a balance point so feet and hands can
come off the ground.
Keep your body straight, engage glutes, raise hands overhead and tilt forward.
Bring hands down, tilt your body back in a seesaw motion without
touching the ground. Repeat.
Drop down to a push-up position, with palms on the Power Line between 4 & 6.
In one motion, spring back up, landing your feet in the
Power Zone. Repeat.
Position yourself in front of the BOSU Elite with your feet
shoulder width apart.
Squat down, hands out in front, and sit on the dome.
(Use BOSU logo as a guide.)
Extend body, feet off the floor, hands behind head. Hold
position and repeat exercise.
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